Monday
Power Clean + Front Squat
7 x 2 + 2
Strict Muscle Up or Strict Handstand Push Ups
7 x 1 or 4
Every 2:30 Minutes
Workout of The Day
Nasty Girls
3 Rounds
50 Squats
7 Muscle Ups {or 12 Handstand Push Ups}
10 Hang Power Cleans 135/95
Rest 2 Minutes
12 Minutes Stairmaster Level 10-12
Tuesday
Weighted Pull Ups
5 x 5
Every 2:30 Minutes
Workout of The Day
Roy
5 Rounds for Time
15 Deadlifts 225/155
20 Box Jumps 24/20
25 Pull Ups
Wednesday
Flat Bench Press
6 x 10
Traditional Sit Ups
6 x 25
Every 3 Minutes
Workout of The Day
Freddies Revenge
5 Rounds
5 Push Jerks 185/125
10 Burpees
Rest 1 Minutes
2500 Meter Row
Thursday
Workout of The Day
Annie Are You Ok?
21-15-9
Row for Calories
Thrusters
Med Ball Cleans
Sumo Deadlift High Pulls
Wall Balls
Burpees
Rest 1 Minute
Run 1 Mile Colusa
Friday
Strength
Single Arm Row
6 x 10
Every 2:30 Minutes
Barbara
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Minutes Between Rounds Add Time for all 5 Rounds
